Bellhouse Crossfit – CrossFit “Boat Shoes” (Time) For Time: 1,500/1,350 Meter Row 1,200 Meter Run Rest 3 Minutes 1,000/900 Meter Row 800 Meter Run Rest 3 Minutes 500/450 Meter Row 400 Meter Run Time Cap: 35 Minutes AGE GROUP 13-15 & 55+ | Same as classMod. 1: 1,350/1,200m Row 900/800m Row 450/400m Row Mod. 2: 1200/1050m Row 800m Run 800/700m Row 600m Run 400/350m Row 300m Run Warm Up General flow 0:30 calf stretch (right) 0:30 calf stretch (left) 0:30 pigeon (right) 0:30 pigeon (left) 0:30 samson (right) 0:30 samson (left) Line drills 25’ each Quad pulls Knee pull + calf raise Inchworm + spiderman Toe walk Heel walk Gater openers Bunny hops Broad jumps High knees Buttkickers 100m run After Party “Honeymoon” For Quality: 400 Meter Zercher Carry (1/2 Bodyweight)
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